Trident Blog

Fight Gone Bad 6

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Unself Yourself

by Scott Zagarino

I’ve had the privilege of being present to a more than average share of people’s last few moments in this “mortal coil” and it never ceases to amaze me, at the time someone knows that each breath could be their last, how similar the moments that mattered were.

Almost universally the things that mattered most, the things that either brought a small smile of satisfaction, or a tear of regret, were small things that most ...

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Tuesday, 16 August 2011

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Wendler Deadlift: 5-5-5 @ 65, 75, 85% of 1RM
“Diane”
21-15-9
Deadlift (225/155)
HSPUs

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Monday, 15 August 2011

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5 Rounds
Run 200 Meters
7 Thrusters (135/95)
14 Ring rows

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Friday, 12 August 2011

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250m Row
10 Push Press  (75/55)
7 min AMRAP
1 min Rest
10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP
1 min Rest
10 KTE
10 Pullups
7 min AMRAP

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Thursday, 11 August 2011

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3 Rounds, 6 stations – 1 min each
1. Straight-leg Deadlifts (115/75)
2. Medball Situps (20/14)
3. Step-back Lunges (wt’d Vest optional)
4. KB SDHP (53/35)
5. Double Unders
6. Rest

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Wednesday, 10 August 2011

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Wendler Shoulder Press: 5-5-5
150 Burpees…for time

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Tuesday August 9th 2011

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20 Slamballs (25/15)

20 Box Jumps (20)

600m Run

5 Rounds

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Monday Aug 8th 2011

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Wendler Squat: 5-5-5

15 OHS (95/65)

25 KB Swings (53/35)

3 Rounds

2 min Rest

15 Pullups

25 Abmat Situps

3 Rounds

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Trident CrossFit

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Friday, August 5

For time:

21 Pullups

400 M Run

21 Thrusters (95/65)

800 M Run

21 Thrusters

400 M Run

21 Pullups

via Trident CrossFit.

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Thursday Aug 4th 2011

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7 MIN AMRAP:
7 squat cleans (w/sandbag)
14 Step back lunges  (w/sandbag)
REST 1 MIN

7 MIN AMRAP:
7 ring dips
14 double unders (3:1)
REST 1 MIN

7 MIN AMRAP:
7 burpees
14 toes to bar

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Wednesday, August 3 2011

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15 MIN AMRAP:

9 Deadlifts (155/100)

12 Push-ups *full lockout on top, at bottom: chest touch floor, hands lifted

15 Box jumps (24/20)

via Trident CrossFit.

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Tuesday, August 2 2011

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800 M Run for time

Then:

Then, 3 rounds for time:

60 seconds max kettle bell swings (35/53)

30 seconds dumbbell shoulder press (right arm) *

30 seconds dumbbell shoulder press (left arm) *

60 seconds max kettle bell swings

30 seconds dumbbell sit-up (right arm) *

30 seconds dumbbell sit-up (left arm) *

60 seconds rest

via Trident CrossFit (1).

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MONDAY: Aug 1st 2011

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Strict Press 5-3-2-1-1 test for 1 RM

“Karen” – 150 wall ball shots for time

 

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Friday July 29th 2011

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Friday, July29

Bench Press 5-3-2-1-1 (test for 1 RM)

12 MIN clock. At the start of each minute athlete completes five burpees. In the time remaining athlete completes as many push presses as possible (95 lb for men, 65 lb for women). Rest in the rack position only. Once the bar drops the athlete cannot score any more reps for that minute. Output measured by number of push presses completed in 12 minutes.

 

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Thursday, July 28

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Teams of three:

3K row,

120 jumping lunges

120 GHDs/V-Ups

120 Pull ups

One person may row until the row is complete. Only one person may work at a time on the other exercises.

via Trident CrossFit.

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